WOD

Row, Run & Dubs

CrossFit VU - CrossFitA: 2k Row (Time)Max Effort 2k Row8 Minute time cap. Scale to 1000 m if needed.B: 1-Mile Run (Time)Max Effort 1-Mile Run12 minute time cap. If you know you can't run a mile in under 12 minutes then scale to an 800 m run.C: Metcon (Time)100 Double...

Strength Day: Lower Pull – Upper Push

CrossFit VU - CrossFitWeightliftingAlternate between Sumo Deadlifts & the Press Complex. You have 20 minutes to complete A1& A2.A1: Sumo Deadlift (5, 4, 4, 3, 3, 2)A2: 3 Strict press+3 Push Press (1, 1, 1, 1, (1, 1))Build to a heavy complex. Heavy strict presses then...

HERO WOD – RICH

CrossFit VU - CrossFitU.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the Army in 2004 and earned many awards during his...

OLY DAY: Clean & Jerk

CrossFit VU - CrossFitWeightlifting20 - 25 Minutes to build to a heavy clean complex.1 Clean Pull + 1 Clean + 1 Front Squat + 1 Jerk (1, 1, 1, 1, 1, 1, 1, 1)Accessory Work4 Minutes of Coach Lead Core Work.MobilityROMWOD Post...

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